Strength
Every 2:00, 4 Rounds
1) 10 Hip Thrusts + 10 Glute Bridge
2) 12 Alternating Single Leg Box Squat (FX: 6/6 Lateral Box Step Ups) (RX+: Alternating Pistol Squat)

Conditioning
4 Rounds For Time:
8 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
2 Rope Climbs (FX: 1) (RX+: 1 Legless + 1 Legged)
25 Jump Squats (FX: 15 Jump Squats OR 25 Air Squats)
*13:00 Cap

Save the Dates!
Sunday, November 20th, 2 PM: Winter Wine Tasting at The Wine Outlet in Vienna
Tuesday, November 29th, 7:30 PM: Nutrition Challenge Information Seminar at CFR7!

For Time w/ Partner – Split Reps Any Way
1200m Run (FX: 900m)
*Every 400m (FX: 300m) complete:
20 Shoulder to Overhead (115/95) (FX: 95/65) (RX+: 135/95)
20 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)

into…

1500m Row (FX: 1200m)
*Every 500m (FX: 400m) complete:
20 Single Dumbbell Hang Clean and Jerks (50/35) (FX: 35/20) (RX+: 70/50)
20 Box Jump Overs (24/20)

*35:00 Cap

Strength
Option 1:
Every 2:00, 5 Rounds
1) 10 Feet Elevated Ring Rows + 4 Deadlift w/ 3s Eccentric (55-60%)
2) :20-:30/:20-:30 Side Plank

Option 2:
In 25:00
Establish 1RM/3RM Deadlift

Conditioning
AMRAP 8
6 Burpee Over Bar
4 Hang Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)
*Every 1:00, starting at 0:00 – 30 Double Unders (FX: 20)

Strength
In 15:00
Establish 3RM Bench Press

Conditioning
AMRAP 12
12 Pull-Ups (FX: 8) (RX+: 16)
12 Single Kettlebell Front Rack Squat (24/16) (FX: 16/12) (RX+: 32/24)
12 Toes to Bar (FX: 8) (RX+: 16)
12 Hand Release Push-Ups (FX: 8) (RX+: 16)

“Coach Elizabeth”
For Time:
200m Row
10 EKO Complexes
400m Run
8 EKO Complexes
600m Row
6 EKO Complexes
800m Run
4 EKO Complexes
1000m Row
2 EKO Complexes
*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges (135/95)

Post-WOD Finisher
3 Rounds for Quality
15/15 Single Dumbbell Row
15 Hollow Rocks